Lazy ways to eat well on the weekend

Weekends have a different rhythm. You might sleep later, eat at different times, cook less, run errands, travel, go to sports events, entertain, or simply relax more. Weekends also presents mental challenges. We want to kick back, reward ourselves, not cook, and have the fun we feel we missed out on during the week. Trying to make your weekend eating look exactly like your weekday eating can create unnecessary stress. The problem isn't that weekends are different. The problem is finding a balance between eating perfectly and giving up.

Lazy Weekend Strategies

Instead of trying to maintain your entire weekday routine, pick a few anchor habits to continue on the weekend. Ideas include:

• Eat something within a few hours of waking
• Include a fruit and vegetable each day
• Drink water throughout the day
• Include fiber and/or protein at meals and snacks
• Bring a snack if you plan to be away from home
• Portion out foods instead of eating out of the package

Don't Be Too Restrictive During the Week

If you are overly restrictive with your eating during the week, you are more susceptible to overindulging on the weekends.

Feelings of deprivation during the week become an excuse to “live it up” with your eating on the weekends.

Vacillating between extremes can be emotionally exhausting and prevent you from reaching your long-term goals.

During the week, give yourself permission to enjoy some fun foods that you love.

Eat Regularly

Weekends often disrupt typical eating times, which can lead to skipping meals, excessive snacking, poor food choices, and overeating.

Keep mealtimes and foods flexible, but eat nutrient-dense foods often enough so that you do not get overly hungry.

Resist the temptation to skip meals just because your typical mealtime has passed.

Do not try to “save up” for bigger meals later in the day - this usually backfires.

Have an Eating Out Strategy

It’s natural to do more eating out or ordering in on the weekends.

Look to find a balance between what “sounds good” and what is “good for you.” Focus on one thing you really want and give yourself permission to enjoy that.

Keep a go-to list of restaurants where you know you can find that balance.

If you eat somewhere unfamiliar, review the menu ahead of time so you can formulate a strategy.

To the extent possible, make eating out or ordering in something that is planned ahead of time and enjoyable.

Plan for Low-Effort Meals & Snacks

Eating more food away from home on the weekend often stems from a lack of planning.

Brainstorm some low-effort meals that you can shop for during the week so you are prepared for the weekends.

These meals don’t have to be “perfect” or as “healthy” as your weekday meals. Ideas include:

• Frozen ravioli + jar of marinara sauce + bagged salad kit
• Frozen turkey burgers + whole grain buns + frozen corn
• Rotisserie chicken + canned green beans + protein mac n cheese
• Box of jambalaya mix + smoked turkey sausage
• Store bought smoked pork + tortilla chips + nacho toppings

Keep nutrient-dense, grab-and-go snacks available. These are perfect for when you feel lazy or are running around. Ideas include:

• Yogurt cups
• Cottage cheese cups
• Cheese sticks
• Jerky
• Energy bars
• Popcorn
• Whole grain crackers
• Ready-to-eat fruits
• Packs of nuts
• Trail mix
• Roasted chickpeas
• Roasted edamame

Let Fun Food Be Fun

• Give yourself permission to enjoy fun foods without condition (e.g. “If I do a long run this morning I can have dessert tonight.”)
• Allow yourself to have the “real” thing if that’s what you truly want (e.g. don’t settle for Halo Top if you really want Graeter’s).
• Avoid designating weekend days as “cheat days” - this can create an unhealthy relationship with food and reinforce an all-or-nothing mentality.